Kupuma Kwambiri Ndilo Mbali Yofunika Kwambiri ya Mavitamini
Kupuma kwakukulu ndi gawo lofunika kwambiri pa ntchito ya Pilates . Osati kungokhala kovuta kwambiri, komabe komanso pamene mumayesetsa kuti muthetse bwino, muthe kuchotsa mpweya uliwonse komanso kulola mpweya wabwino, wopatsa mphamvu kuti alowemo. Joseph Pilates anali wotsutsana ndi kupuma kwakukulu. Taganizirani mawu awa kuchokera m'buku lake lakuti Return to Life Through Contrology : "Kupuma kwaulesi kumasintha mapapu, kwenikweni ndi mophiphiritsira, kumanda a kudwala, kufa ndi kufa kwa majeremusi komanso kupereka malo abwino owonjezereka ena ovulaza majeremusi. " Kodi zimenezo si zoopsa?
Ubwino wa Kupuma Kwambiri
Pambuyo pa zoopsya zopanda kupuma mokwanira, ganizirani zina mwa ubwino wopuma kwambiri. Oxygen ndi mbali ya mankhwala omwe amachititsa thupi lanu, choncho mumasowa zambiri. Ngati mukufuna kutentha makilogalamu, mumasowa oxygen. Ndipotu, ngati mukufuna kukhala ndi mphamvu, muyenera kukhala ndi oxygen. Mosiyana ndi zimenezi, mpweya wa carbon dioxide ndizowonongeka komanso kupuma kwakukulu kumakuthandizani kuchotsa. Osati kokha, koma kupuma kwakukulu kumalimbikitsa ziwalo zamkati, kuphatikizapo mtima. Pamene mtima ukupita, ndipo pakuwonjezeka kufalikira, mumapeza magazi atsopano kupyolera mu thupi, kutengera mpweya ndi zakudya ku selo iliyonse, komanso kuchotsa zonyansa. Kupuma kwakukulu ndi njira yanu yoyeretsera yowongoka ndi yowonekera kwambiri.
Palibe kukambirana za ubwino wokhala ndi moyo wodziwa bwino kupuma popanda kukwaniritsa gawo la thupi / maganizo.
Izi ndizochitika makamaka ku Pilates kumene "kugwirizana kwathunthu kwa thupi, maganizo, ndi mzimu" (Joseph Pilates, kubwerera ku Moyo ) ndizofunikira zomwe zinalimbikitsa chitukukochi. Kupuma kwathunthu, ndi chidwi ndi cholinga, chimatiyika ife. Icho chimamveketsa ndikukhazika mtima pansi malingaliro, kumachepetsa nkhawa, ndikupangitsani njira yowonjezera, yaikulu.
Kugwira ntchito ndi mpweya kumabweretsa chiyero choyendayenda chomwe chimapangitsa kuti ntchito yowonjezera ikhale yogwira mtima.
Zochita ndi Kutentha Kwambiri
Mu Pilates, mpweya umatsogolera kayendetsedwe kake ndikuupatsa mphamvu. Maphunziro onse a Joseph Pilates a masewera olimbitsa thupi amayendera limodzi ndi mpweya komanso zochitika zambiri zogwiritsira ntchito zipangizo zimaphunzitsidwa ndi mpweya momwemonso. Kawirikawiri, timatulutsa mbali ya ntchito yomwe imafuna kuti tigwiritse ntchito mwakhama, kupindula ndi kusintha kwa chilengedwe cha minofu pamimba pa exhale. Mu mafilimu a Pilates, mpweya utiwathandiza kuti tithe kutalika ndikuchotseratu msana. Msempha wa exhale ukhoza kuganiziridwa ngati phokoso labwino, lokhalitsa la thunthu kuzungulira msana. Kenaka, palimodzi, mothandizidwa ndi minofu yotchedwa extensor, pali kuwonjezeka kwakukulu m'litali ndi m'lifupi. Wina angaganize kuti silinda likukula motalikira.
Kawirikawiri, pamene anthu amaganiza za kupuma kwambiri amadzaza chapamwamba. Mu Pilates, komabe, tikufuna kugwiritsa ntchito malo onse opuma omwe tili nawo. Choncho, timagwiritsa ntchito mitundu iwiri yosiyana koma yosiyana ndi kupuma:
- Kupweteka kwa Diaphragmatic : Ichi ndi kupuma mwakuya kumene timabweretsa mpweya kupita mu thupi kulola mimba kukulirakulira ndi kutulutsa ndi exhale. Kupuma kwa mpweya ndi "njira yabwino" mpweya wa moyo wamba.
- Breathing Yotsatira : Nthawi zina, mu Pilates ndi mitundu ina ya masewera olimbitsa thupi, timaphunzitsa kwambiri pamimba m'mimba mwa njira yomwe imalepheretsa kuti mimba ikule ndi kutuluka kwa mpweya. Kupuma kwapambuyo kumatiphunzitsa kupititsa nthiti ndi kubwerera kuti tipeze chakudya chokwanira.
Tsopano kuti mukukumbutsidwa kufunika kwa kupuma kwakukulu, kokongola, gwiritsani ntchito! Musamachite manyazi kupuma mokwanira m'kalasi la Pilates. Ndicho chimene Joseph Pilates ankafuna ndipo ndi chowonadi kuntchito. Ndipotu, mpweya ndi umodzi wa mfundo za Pilates - mfundo za Pilato zimapangitsa kuti zisamaphunzitsidwe kuchokera ku ziphunzitso za Joseph Pilates.